HERA 12 week plan

12 weeks duration. 4 progressive phases lasting 3 weeks each.

All phases contain 4 sessions per week. This is ideal, however those that recover quickly, may start the cycle again before the start of the following week.

Two Lower-Body sessions and two Upper-body sessions per week. Alternating between Lower and Upper-body sessions and taking rest days when needed or they suit your schedule. You’ll also be reminded to hit your 8000+ steps each day , including rest days.

One Lower-body session is posterior-chain dominant (think Hamstrings, Glutes and everything else you cant see when facing the mirror). The other Lower-body session is a bit more anterior dominant (Thighs, abs and of course glutes again).

One Upper-body session is Pull-dominant and features the PrimeBody Pull-up protocol to get you super strong and confident and mastering your own body weight in the best body-weight exercise there is. The other Upper-body session is Push dominant with emphasis on the upper arms.

Each workout starts with a more strength-based exercise or two before tapering out into higher volume (sweatier work with less rest).

Each phase builds upon the strength, complexity and experience of the previous phase. This is known as ‘progeressive overload’ and is essential for an effective training plan.

Bonus class based sessions or independent cardio can additionally be tracked within the app but the planned sessions are priority.

All workouts begin with Mobility and Activation Prep (MAP) to prime the body for the workout to follow. This also helps to improve posture, technique and movement quality during the session. It also reduces the chance of injury.

All workouts should take an hour or less including the MAP warm up.

A well equipped gym is recommended however alternative exercises are listed at the end of each session to make the plan suitable for busy or less equipped gyms.

Every exercise contains clear directions as well as video demonstrations to ensure correct technique and tips to focus on throughout the repetitions.

Every programme includes the NUTRITION FIX. A comprehensive guide to eating for optimal health, support the physical training and steer clients towards their goals.

Macro and calorie targets for tracking intake are calculated after sign up and also provided in the Nutrition section of the app.